The GUT Check
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In GTFU Chapter 11 (“Trust Your GUT,” page 109), I described a “GUT Gastrointestinal Uplink Transducer — an imaginary “instrument” that is linked to your True Self, from which it downloads important messages and converts them into sensations you can feel in your gut or other regions of your body. Check” mindfulness practice that requires a programmable timing gadget or app that chimes every so often.

Free Chiming Apps

I use an app called Mindfulness Bell, available for Android devices as well as iOS/iPhone/iPad. It has a large collection of bell sounds, and I think the “Bell 7” sound works well for GUT checks. If you prefer an open-source app, MindBell for Android is a good choice.

If you spend a lot of time at or near a computer, you can use the chiming widget below. After you click Start, simply leave this browser tab open. (You may need to adjust your browser settings to allow sounds to play in background tabs.)

Instructions

• Set your app or device to chime at regular intervals. Start with a small interval of about 15 minutes, then increase the interval by five minutes every day until it reaches 60 minutes.
• When the bell chimes, pause what you were doing and bring your attention into your body. If you notice any kind of generalized tension, anxiety, or other stress, take a deep breath and slowly exhale to release the stress. (Imagine it dissipating or draining away, leaving your body relaxed and peaceful.) Your GUT feelings are usually deeper and subtler than mere “stress.”
• Now scan your body for any GUT feeling that may be present. Remember, GUT feelings aren’t always literally in your gut, so be sure to scan your whole body. With practice, you’ll be able to do this in just a few seconds.
• It’s important to let yourself be curious, as if you were asking your body, “Is anything in there wanting my attention?”
• If you sense an unpleasant GUT feeling, use the techniques in Chapters 10 and 12 to activate the Power Of Presence (POP), then note any changes in the GUT feeling and any insights or intuitions you receive.
• To glean more insight from the GUT feeling, use a technique like Focusing (before or after you trigger the POP).

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